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 Post subject: Re: Manuels training log!
PostPosted: Sun Feb 08, 2009 11:34 am 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
23.1.
Assisted Dips: 10@42, 10@57, 10@73
Vertical Leg-Hip Raise: 3x10
Lower Back: 3x10
Crunches (Ball): 2x10
Dumbbell - Shoulder Raise Straight Arm: 3x10x11
Concentrated Curls (SZ): 3x10x22
Ass. Bench Press: 10x22, 7x22, 4x22
Triceps Ext. Cable: 10x22, 2x10x35
Dumbbell - Shoulder Raise Straight Arm: 2x10x11
Concentrated Curls: 2x10x22

Body Weight: 161.8lbs


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 Post subject: Re: Manuels training log!
PostPosted: Sun Feb 08, 2009 11:42 am 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
Manuel wrote:
23.1.
Body Weight: 161.8lbs




fatty :P


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 Post subject: Re: Manuels training log!
PostPosted: Sun Feb 08, 2009 11:52 am 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
25.1.
Bench Press: 3x10x22
Vertical Leg-Hip Raise: 3x10
Preacher Curls (SZ): 3x10x22
Squats: 10x22; 10x33
Deadlifts: 10x20
Upright Row: 2x10x22
Biceps Curls: 2x10x22
Lat. Raises: 10x11
Lat. Circle(?): 10x11

1h cardio crosstrainer: 794cals, 7-9-..-15-..7..-13

Body Weight: 161.6lbs


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 Post subject: Re: Manuels training log!
PostPosted: Sun Feb 08, 2009 11:58 am 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
30.1.
Assisted Dips: 10@42, 8@42, 6@57, 10@73
Vertical Leg-Hip Raise: 3x10
Bench Press: 4x10x22
Lower Back: 3x10
Assisted Bench Press: 2x10x33, 8x33
Squats: 3x10x22
Upright Row: 3x10x11
Lat. Raise: 6x15.4, 6x11, 8x8.8
Biceps Curls: 3x10x22

1h cardio crosstrainer: 16.86km, 7-10-..-3-..10

Body Weight: 161.2lbs


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 Post subject: Re: Manuels training log!
PostPosted: Sun Feb 08, 2009 12:02 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
1.2.
Deadlifts: 3x10x44, 2x10x55
Bent Over Row: 10x33, 3x10x55
Bench Press: 3x10x33
Squats: 3x10x44
Upright Row: 3x10x22
Military Press: 2x10x33, 10x22
Vertical Leg-Hip Raise: 4x10
Lat. Circle: 10x11
Lat. Raises: 2x10x11
Biceps Curls: 3x10x22
Concentrated Curls: 10x22
Tric Ext. 3x10x22
Lat. Raise: 2x10x11

1h cardio crosstrainer: 15.37km, 7-10-7-10...

Body Weight: 160.5lbs


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 Post subject: Re: Manuels training log!
PostPosted: Sun Feb 08, 2009 12:08 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
5.2.
Bench Press: 3x10x44
Deadlifts: 3x10x44
Bent Over Row: 3x10x22
Vertical Leg-Hip-Raise:4x10
alt. Assisted Dips: 10@57,10@57, 10@73
Lat. Circle: 10x11, 10x13
Lat. Raise: 10x13, 10x11
Biceps Curls: 3x10x22
Lower Back: 3x10
Crunch Machine: 2x10x77
Military Press: 8x44, 6x44, 5x44
Squats: 3x10x44
Biceps Curls: 3x10x22

1h cardio crosstrainer: 15.2km, 6-9-..15..9..15

Body Weight: 161.2lbs


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 Post subject: Re: Manuels training log!
PostPosted: Sun Feb 08, 2009 12:14 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
Bench Press: 2x10x44, 9x44
Bent Over Row: 10x44, 2x10x66
Deadlifts: 3x10x66
Upright Row: 3x10x22
Vertical Leg-Hip-Raise: 4x10
Assisted Dips: 10@42, 2x10@57
Military Press: 10x44, 6x44, 5x44
Squats: 3x10x55
Lat. Circle: 10x13
Biceps Curls: 3x10x22
Lat. Raise: 10x13, 2x10x9
Triceps Ext.: 3x10x22
Lower Back: 3x10
Crunches Machine: 9x77, 10x73
Triceps Cable: 2x10x35.8
Row Machine: 10x66, 10x77
Rotary Torso: 2x10x143

1h cardio crosstrainer, 7-10-13-10-7.. 15.15km, 760cals

Body Weight: 160lbs


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 Post subject: Re: Manuels training log!
PostPosted: Mon Feb 23, 2009 12:00 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
10.2.
Bench Press: 11x44, 9x44, 8x44
Bent Over Row: 3x10x66
Deadlift: 2x10x66
Upright Row: 3x10x22
Vert. LH Raise: 4x10
Ass. Pullups: 10@42, 9@42, 10@73
Military Press: 9x38.5, 2x8x33
Squats: 10x55, 2x11x55
Lower Back: 3x10
Biceps Curl: 3x10x22
Lat Raise: 10x11
Lat Circle: 10x13

Body Weight: 156lbs


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 Post subject: Re: Manuels training log!
PostPosted: Mon Feb 23, 2009 12:05 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
last week i've got a cold, so i had to rest some days...

16.2.

Bench Press: 2x10x44, 8x44
Bent Over Row: 3x10x66
Deadlift: 3x10x44
Upright Row: 3x11x22
Vertical LH Raise: 4x10
Ass. Pullups: 2x10@42, 2x10@57
Military Press: 10x22, 2x10x33
Squats: 3x12x55
Abdominal Crunches Machine: 10x77, 10x66
Lower Back: 3x10
Abdominal Crunches Machine: 2x10x66
Lat Machine: 10x99
Row Machine: 10x66
Lat Circle: 10x13
Lat Raise: 3x10x11
Biceps Curls: 3x10x22
Triceps Ext. single: 3x10x13
Triceps Ext. 10x22
Biceps Concentration Curls: 10x22

Body Weight: 157.6lbs


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 Post subject: Re: Manuels training log!
PostPosted: Mon Feb 23, 2009 12:07 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
17.2.
1h Cardio Cross-Trainer: 17.96km, 756cals (tot. 820), 7-10-7-10

Body Weight: 157.9lbs


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 Post subject: Re: Manuels training log!
PostPosted: Mon Feb 23, 2009 12:13 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
18.2.

Bench Press: 2x10x50, 8x50
Bent Over Row: 3x10x66
Deadlift: 3x10x55
Upright Row: 3x10x33
Vertical LH Raise: 4x10
Assisted Pullups: 3x10@42, 10@57
Military Press: 3x10x33
Squats: 3x10x66
Abdominal Crunches M.: 10x77, 2x10x66
Biceps Curls: 3x10x22
Lat Circle: 10x13
Lat Raise: 10x13, 10x11
Tric Ext. single: 3x10x13
Row M.: 10x88, 8x99, 10x77
Tric Ext. Cable: 2x10x36, 10x41
Rotary Torso: 10x143, 10x165
Biceps Concentration Curls: 3x10x22
Tric Ext. both: 2x20x22

Body Weight: 157lbs


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 Post subject: Re: Manuels training log!
PostPosted: Mon Feb 23, 2009 12:15 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
19.2.

1h Cardio Crosstrainer: 16.04km, 6-9-12-9-...

Body Weight: 158.3lbs


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 Post subject: Re: Manuels training log!
PostPosted: Mon Feb 23, 2009 12:20 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
20.2.

Bench Press: 8x55, 7x55, 6x55
Bent Over Row: 2x10x77, 10x66
Upright Row: 3x10x33
Lower Back: 3x10
Vertical LH Raise: 4x10
Ass. Pullups: 3x10@42, 10@57
Incline Bench Pess: 2x10x33
Squats: 3x10x77
Abd. Crunches M.: 3x10x55
Biceps Curls: 3x10x22
Lat Raises: 2x10x11
Lat Circle: 10x13
Tric Ext. single: 2x10x11
Tric Ext. both: 10x22

1h Cardio Crosstrainer: 16.29km, 744 cals (tot: 800), 7-10-7-10

Body Weight: 159.4lbs


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 Post subject: Re: Manuels training log!
PostPosted: Mon Feb 23, 2009 3:13 pm 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
Keep at it, Manny! :boxer:

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 Post subject: Re: Manuels training log!
PostPosted: Tue Feb 24, 2009 4:46 am 
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Posts: 21053
Location: Austin, TX
Happy Birthday! Hope you have a fantastic day!

I will sing this for you:

This is me and some friends:


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